Begin with a dynamic warm-up, including exercises such as arm circles, leg swings, and jumping jacks. During the hang cleans, focus on keeping your back straight and lifting the bar with your legs, not your back. Use a weight that challenges you but allows you to maintain good form. For toes-to-bars, ensure that your toes touch the bar at the top of the movement and that you fully extend your arms and legs at the bottom. Modify with knee raises or hanging leg raises if needed. During wall ball shots, focus on squatting low and throwing the ball with good form. Use a weight that challenges you but allows you to maintain good form. Male athletes should use a weight of 135lbs for hang cleans, while female athletes should use 95lbs. After completing the workout, cool down with stretching, particularly focusing on the arms, core, and legs. Hydrate and refuel with a balanced meal or snack.